Nutrition-Basics

The Calorie Balance Decides

Caloric intake is the key factor in weight management.

• If we consume more calories than we expend, we will gain weight.

• If we consume the same number of calories as we expend, our weight will remain stable.

• If we consume fewer calories than we expend, we will lose weight.

Weight Loss with Calorie Deficit

All diets work the same way: through a calorie deficit. It doesn't matter if you prefer low-carb, low-fat, Paleo or intermittent fasting. As long as you are in deficit, you will lose weight.

A calorie deficit means that you eat fewer calories than your body expends. To lose 1 kg of body fat, you need to save a total of about 7000 kcal. This means that you have to reach a daily calorie deficit over a longer period of time. If you eat around 500 kcal in deficit every day, you can lose about half a kilo of body fat per week on average. However, weight loss will not remain constant throughout the entire diet. At the beginning of a diet, it can occur more rapidly as the body also loses water and depletes stores. Subsequently, it will progress at a slower pace. Even after completing a diet, one should not be surprised if the body immediately retains 2-3 kg of water and carbohydrates.

Even though some people swear by specific dietary methods like Low Carb or Intermittent Fasting for effective weight loss, the ultimate result always comes down to a caloric deficit. There are many paths to the same destination.

How to effectively burn fat while preserving your muscles, you can find out here: Fat Loss Diet 

Weight Gain in Calorie Surplus

If you want to gain weight, you have to supply more energy than you expend. The principle is called calorie surplus. Unfortunately, it is not possible to build completely fat-free muscle mass, especially if you have already built muscles. In the build-up phase, you will always gain slightly more fat than muscle in percentage terms. However, in order to keep the percentage of body fat as low as possible, it is best to orient yourself with a small surplus of about 150-200 kcal daily. 

How to properly build muscles and gain weight without a significant increase in body fat percentage, you can read here: Bulking Strategy 

Calculating Your Calorie Requirements

To determine your own calorie needs, you can either try a fitness tracker or use my TDEE Calculator.

This serves as a reference in advance. If you now take a few weeks, according to your goal, the calories as accurately as possible and no changes in body weight is noticed, you must adjust the kcal accordingly and increase or reduce. 

Find out how to track your calorie intake here: Calorie Counting

The Composition of Calorie Consumption

Calorie consumption is composed of the following:

• RMR - Resting Metabolic Rate
  The basal metabolic calories the body consumes at rest without activity.

• NEAT - Non-exercise activity thermogenesis
  Calorie consumption for all unconscious activities in everyday life (fidgeting, working, walking, cleaning ...) arises.

• TEF - Thermic Effect of Food
  Calorie consumption that occurs when food is metabolized.

• TEA - Thermic Effect of Activity
  Calorie consumption that occurs for all conscious activities (sports).

RMR + NEAT + TEF + TEA = TDEE - Total Daily Energy Expenditure
The complete estimate of how many calories you burn per day, accounting for all activities and metabolic processes.

Macros in Calories

Each macronutrient contributes a specific amount of calories per gram, directly influencing the body's overall energy intake. One gram of protein provides approximately 4.1 kilocalories (kcal). Similarly, one gram of carbohydrates also contains about 4.1 kcal. Fat has the highest energy density among macronutrients, providing around 9.1 kcal per gram.

And ethanol, the alcohol contained in alcoholic beverages, provides around 7.1 kcal per gram. However, as alcohol is not an essential source of nutrients, it does not count as a macronutrient.

You can experiment with my Macros to Calorie Calculator to discover how many calories are present in various quantities of different macronutrients.

Macronutrient Distribution

The correct distribution of macronutrients plays a decisive role in whether we build muscle or fat in excess and lose fat or break down muscle in deficit (in conjunction with strength training). In dieting, we should pay particular attention to adequate protein intake to minimize muscle loss and increase the feeling of satiety. A good guideline here is to consume more than 2.5 grams of protein per kilogram of body weight, especially for higher deficits. In bulking, even 1.8 grams of protein per kilogram of body weight is sufficient. Per kilogram of body weight in this case refers to lean body mass.

The distribution of fat and carbohydrates depends on individual preferences and tolerances. Both diets, low-carb and low-fat, work equally well as long as the calorie deficit or surplus is maintained. 

With my Macronutrient Distribution Calculator, you can determine the ideal macronutrient ratio based on your calorie goal.

IIFYM - If It Fits Your Macros

IIFYM (If It Fits Your Macros) is a great functioning concept that is often misapplied. The underlying idea is that you can basically eat anything as long as it fits into the predetermined macronutrient distribution. And it does work indeed. Whether in dieting or muscle building, you can achieve your goals, provided you stick to the specified overall calorie intake and macronutrient distribution, especially for protein.

While one may reach their goals, having an aesthetically pleasing body is not necessarily an indicator of health. During muscle building, one can consume daily fast food and drink whey shakes to meet protein needs, building muscles. Similarly, someone in a diet relying solely on fast food but keeping an eye on protein intake can successfully lose weight, just like someone opting for a balanced diet. However, this approach carries the risk of deficiencies and diseases.

The true essence of IIFYM lies not only in focusing on macronutrients but also in having about 80% of the overall nutrition come from predominantly unprocessed foods rich in vitamins and nutrients, as well as many monounsaturated and polyunsaturated fats and fibers. Only when this is ensured can the remaining 20% of the diet be filled with sweets or other snacks without concern. This, and only this, is how IIFYM works correctly.

This is real IIFYM in the diet form. In the build-up or maintenance of calories, or diets with a lower deficit as a goal, there is of course more room for various processed foods such as fast food. You can also always increase your consumption through additional activities such as long walks (NEAT). With the 80/20 rule (80% micronutrient-rich/20% any food) one is healthwise and at the most optimal way and remains motivated durably with the thing.

Vitamins & Minerals

Micronutrients are essential nutrients that occur in small quantities in our diet. Unlike macronutrients such as carbohydrates, proteins, and fats, which provide energy to our bodies, micronutrients are used to regulate and support our bodily functions.

The most important micronutrients include vitamins and minerals. Vitamins are organic compounds that our body cannot produce on its own and therefore must be obtained through our diet. There are 13 vitamins, which are divided into two groups: fat-soluble vitamins (vitamin A, D, E, and K) and water-soluble vitamins (vitamin C and B vitamins). Fat-soluble vitamins are stored in fatty tissues and the liver, while water-soluble vitamins are not stored in the body and must be obtained regularly through our diet.

Minerals are inorganic substances that exist as ions in our bodies and must also be obtained through our diet. They are important for bone formation, regulating water balance, muscle and nerve function, and many other processes in the body. The most important minerals include calcium, magnesium, sodium, potassium, iron, and zinc.

A deficiency in micronutrients can lead to various health problems. For example, a deficiency in vitamin D can lead to rickets or osteoporosis, while a deficiency in iron can lead to anemia. Excessive intake of certain micronutrients can also be harmful, such as excessive intake of vitamin A leading to liver damage.

A balanced diet with a variety of fruits, vegetables, whole grains, dairy products, and lean proteins is the best way to ensure adequate micronutrient intake. However, in some cases, it may be necessary to take supplements to compensate for a deficiency. A blood test can determine possible deficiencies in micronutrients. By examining the blood for specific vitamins, minerals, or other nutrients, it can be determined whether the body is adequately supplied with these nutrients or whether there is a deficiency. This can be particularly important for people with certain dietary needs or illnesses, where it may be difficult to obtain sufficient micronutrients through their diet.

The Relevance of Nutrient Timing

The nutrient timing refers to the planning and distribution of carbohydrates, proteins, and fats throughout the day. It is an important factor in nutrition as it can affect performance in training and recovery.

However, for beginners, nutrient timing is negligible. Nutrient timing is only a small refinement in nutrition when everything else in the diet is already perfect. This means that beginners should focus their energy on maintaining a balanced diet and ensuring they get enough calories and nutrients for their activities.

Once the basics are mastered, nutrient timing can help improve athletic performance and recovery. 

Carbs before Training

Consuming carbohydrates before a workout can enhance performance by providing quick energy to support your training. Optimal choices include complex carbohydrates like whole grains, offering a sustainable energy source and stabilizing blood sugar levels.

Fast-absorbing Protein after Training

Immediately after a workout, the body is highly receptive to nutrients. Easily digestible proteins, such as Whey, swiftly supply muscles with amino acids for recovery. However, avoid fatty foods during this phase, as fat can delay protein absorption.

Slow-absorbing Protein before Sleep

Before bedtime, a combination of slow-digesting protein, like Casein, and healthy fats is beneficial. This combination ensures a prolonged supply of amino acids during sleep, supporting muscle regeneration.

Multiple Protein Servings throughout the Day

It's advisable to distribute protein intake throughout the day for a continuous supply of amino acids. While the myth that the body can only absorb a limited amount of protein per meal is unfounded, an even distribution still offers benefits for muscle building and repair.

Take Vitamins with Fat-rich Meals

Fat-soluble vitamins like A, D, E, and K are best absorbed when consumed with fat. Meals rich in fats promote the absorption of these vitamins in the digestive tract. Therefore, it's advisable to consume vitamin-rich foods in conjunction with healthy fats to maximize bioavailability.

Targeted Use of Supplements

Supplements are the least relevant in the nutrition hierarchy. They should be used selectively to address potential deficiencies. Some supplements, such as Vitamin D3 and Omega-3, can be beneficial as many people have deficiencies in these areas. However, it cannot be universally determined which supplements are needed, as this should be identified through blood tests. 

Therefore, supplements should be considered as the final step in optimization – it is crucial to optimize all other aspects of nutrition first.

Here is a list of supplements where most people tend to have deficiencies: Supplements 

Closing Words

The easiest way is to take small steps and approach the issues step by step and then implement them in reality. If you want to lose weight, you first concentrate on the calorie deficit. Then around the macros. Then the micros. And then everything else.

Update Status:
Originally created post: 08/2009
Last updated: 05/2024